Lightened up Hen Parmesan is a wholesome dinner possibility that maintains all of the flavors you like however with fewer energy and fewer fats.
Making your personal straightforward marinara sauce helps to eradicate added sugars. Utilizing an air fryer cuts again on energy and fats.
The Substances
Hen Breast: That is the primary ingredient in hen parmesan. It’s a fantastic supply of protein and 0 factors with Weight Watchers.
Italian Breadcrumbs: Utilizing seasoned bread crumbs helps so as to add taste to the hen parmesan.
The recipe requires 1/2 cup of breadcrumbs. In relation to monitoring the factors I solely observe 1/4 cup of breadcrumbs since there finally ends up being leftovers.
Eggs: Dipping the hen breast within the egg helps to behave as a binder for the breadcrumbs.
Mozzarella Cheese: I topped the hen with part-skim mozzarella cheese. It has much less fats than common mozzarella cheese which helps to avoid wasting factors.
Parmesan Cheese: Grated parmesan cheese is used two methods on this recipe. It’s combined with the Italian breadcrumbs and in addition used within the marinara sauce.
Tomato Sauce: I used this as the bottom for the marinara sauce. Because it’s 0 factors I merely added seasonings to it and skipped any oil or added fat.
Seasonings: Dried minced onion, garlic powder, Italian seasoning, oregano, salt, and black pepper are all used to season the marinara sauce.
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Learn how to Make Lightened Up Hen Parmesan
Begin by getting the sauce prepared. Add the tomato sauce, seasonings, and Parmesan cheese to a saucepan.
Convey the marinara sauce to a simmer and let it cook dinner whereas making ready the hen.
Place two bowls on the counter. Add the egg to at least one and whisk it.
Add 1/2 cup of Italian breadcrumbs and 1 tablespoon of grated parmesan cheese to the second bowl and blend it collectively.
Dredge the hen within the egg adopted by the breadcrumb combination.
Place the hen within the air fryer and spray with oil.
Cook dinner within the air fryer at 350 levels F for five minutes. Flip the hen over and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to every piece of hen.
Cook dinner within the air fryer for five extra minutes at 350 levels F.
If you wish to bake the hen within the oven, place the hen on a baking sheet as soon as it’s lined in breadcrumbs.
Bake at 400 levels F for 20 minutes. Take the hen out and add the marinara sauce and mozzarella cheese.
As soon as the hen reaches an inner temperature of 165 levels F. it’s able to eat.
Serving Ideas
Recent basil leaves can add a burst of coloration and taste that pairs superbly with the tomato sauce and cheese.
A sprinkle of grated Parmesan cheese can improve the savory flavors with out including too many further energy.
For individuals who like a bit of warmth, a splash of crimson pepper flakes can add a spicy ingredient that contrasts properly with the wealthy flavors of the dish.
A recent inexperienced salad is at all times a fantastic alternative, offering a crisp and refreshing distinction to the nice and cozy, tacky hen.
High the salad with a lightweight French dressing made out of olive oil, lemon juice, and a contact of Dijon mustard for a tangy kick with out including too many further energy.
In case you favor one thing heat, roasted greens are a superb possibility. Broccoli, asparagus, Brussels sprouts, and carrots can all be tossed with slightly olive oil, salt, and pepper, then roasted to perfection.
In case you’re in search of a heartier aspect, contemplate whole-grain choices like brown rice, quinoa, or whole-wheat pasta.
Lightened Up Hen Parmesan
Yield: 2 servings
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Substances
For the marinara sauce:
-
15
oz.
tomato sauce -
1/2
teaspoon
dried minced onion -
1/2
teaspoon
garlic powder -
1/2
teaspoon
Italian seasoning -
1/2
teaspoon
oregano -
1/4
teaspoon
salt -
1/8
teaspoon
black pepper -
1/2
tablespoon
grated parmesan cheese
For the hen:
-
2
boneless, skinless hen breast -
1/2
cup
Italian breadcrumbs -
1
tablespoon
grated parmesan cheese -
1
egg - Olive oil spray
-
1
slice
part-skim mozzarella cheese, minimize in half
Directions
-
Add all the substances for the marinara sauce to a saucepan. Convey to a simmer then cut back the warmth to low.
-
Place two bowls on the counter. Add the egg to at least one bowl and whisk it.
-
Add the Italian breadcrumbs and 1 tablespoon of grated parmesan cheese to the second bowl and blend it collectively.
-
Dredge the hen within the egg adopted by the breadcrumb combination.
-
Place the hen within the air fryer basket and spray with oil. Cook dinner within the air fryer at 350 levels for five minutes. Flip the hen over and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to every piece of hen.
-
Cook dinner for five extra minutes or till the hen reaches an inner temperature of 165 levels F.
For the oven:
-
As soon as the hen is dredged within the breadcrumbs place it on a baking sheet. Spray with olive oil and bake for 20 minutes at 400 levels F.
-
Take the hen out of the oven and add two tablespoons of marinara sauce and 1/2 slice of mozzarella cheese to every piece of hen. Place again within the oven till the cheese is melted.
Listed below are some extra Weight Watchers pleasant recipes:
In case you’re in search of some zero level recipes, try my publish 20 Zero Level Recipes or my publish 20 (Extra) Zero Level Recipes. Each are stuffed with scrumptious recipes that received’t price you a single level! They’re excellent for days while you’re working low on factors, or attempting to avoid wasting up factors for an evening out.Â
In case you’re in search of dessert recipes you may go to 50 Weight Watchers Freestyle Desserts. It’s stuffed with scrumptious desserts excellent for Weight Watchers!
Are you in search of a meal plan that’s Weight Watchers pleasant? I’ve over 200 meal plans that you could select from and I publish a brand new one every week. Click on right here to examine them out!
